Your knuckles should be facing the ground.3.Bend at the elbows, bringing your forearms parallel with your shoulders. Sport athletes can benefit from including the dumbbell pullover into training programs if they have already included many of the compound lifts meant to build the back and chest. Grab a pair of dumbbells with an overhand grip and sit on an incline bench, your chest against the padding. And doing it correctly will significantly impact those muscle areas in your body and not only make them look better, but also make them stronger giving you a … Be sure to pack the shoulder blades aggressively, similar to that of a bench press, with a slight arch in the upper back. Continue to increase the width at which the hands reach to the sides, increasing the distance between the dumbbells. The straight-arm cable pulldown is a more back dominant movement, one that can increase back and serratus development. Start by completing 10-12 controlled repetitions. By performing this exercise for moderate to higher repetitions, you can increase the stretch placed upon the upper body muscles and provide great stimulus for growth. Tempos, pauses, and eccentrics can be done throughout the range of motion to induce additional muscular damage and hypertrophy. Muscles Worked By The Dumbbell Pullover Exercise As we previously mentioned, this exercise works your chest, and back. Many lifters will perform this movement with excessive spinal extension, often masking the fact that they cannot perform adequate shoulder flexion to place the load behind them. What Muscles Do Dumbbell Pullovers Work? Unlike the common flat bench, the incline dumbbell pull over require the use of an incline bench which allows you to stretch your muscles further. The dumbbell pullover is an excellent upper-body exercise that primarily targets your pectoralis major, pectoralis minor and latissimus dorsi muscles. Especially for those that do a lot of pressing-type exercises like push-ups, bench press and overhead press. Muscles Worked. With a light load (you should not need more than 20-30lbs to start) above you chest, let the hands and dumbbell move backwards as you feel the stretch in the chest and lats. Rhomboids 3. Start the exercise by placing a dumbbell (weighing about 20-25 lbs) on a flat bench. The deadbug is an excellent exercise to reinforce core stability and positional awareness. Keeping these muscles strong and conditioned is extremely important. Note, that the below guidelines are simply here to offer coaches and athletes loose recommendations for programming. The high pull targets the trapezoid muscles in the upper back. Building a barrel chest and thick back may be two of your goals, and making the dumbbell pullover a key movement in achieving them. Here are a few more articles you can read to develop a thicker back and a barrel-like chest! Be sure to minimize lumbar extension in the movement to force greater shoulder flexion. Bodybuilders like Arnold Schwarzenegger, Ronnie Coleman, and Dorian Yates all used dumbbell pullovers to build serious muscle mass and increase overall upper body strength capacity. Once you have reach a fully stretch position, focus on holding a brief stretch in the pectoral muscles prior to contracting them to initiate the movement upwards. Below are two (2) primary sets, reps, and weight (intensity) recommendations for coaches and athletes to properly program the dumbbell pullover specific to their training goals. Dumbbell Face Pull with External Rotation Exercise - YouTube Dumbbell Pullover Muscles Worked Pectorals Latissimus Dorsi Serratus Triceps In this case just stay set up vertically on a bench.
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